Gym Workout

Workout Name : Gym Workout

Shared By : BaylieBallard

Information

Frequency : 4 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 431

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Description

Workout for the gym.

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Day 1 Legs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 20 min - - Progress Chart

Upper Legs

Dumbbell Pile Squat Dumbbell Pile Squat 30 sec 20 2 Progress Chart

Upper Legs

Bodyweight Walking Lunge Bodyweight Walking Lunge 30 sec 30 2 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 30 sec 40 2 Progress Chart
Day 2 Upper Body Push
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 10 min - - Progress Chart

Upper Legs

Freehand Jump Squat Freehand Jump Squat 30 sec 10 3 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 30 sec 10 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 30 sec 10 3 Progress Chart

Chest

Bench Pushups Bench Pushups 30 sec 10 3 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 30 sec 10 2 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 30 sec 15 3 Progress Chart

Abs

Exercise Ball Jack Knife Push Up Exercise Ball Jack Knife Push Up 30 sec 8 3 Progress Chart

Triceps

Bench Dip Bench Dip 30 sec 20 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 10 min - - Progress Chart
Day 3 Full Body
Muscle Exercise Name Timer Reps Sets Track

Cardio

Jump Rope Jump Rope 5 min - - Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 20 1 Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 30 sec 30 1 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 30 sec 40 1 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 10 sec 1 1 Progress Chart

Back

Barbell Good Morning Barbell Good Morning 30 sec 20 1 Progress Chart

Abs

Plank Plank 30 sec - 2 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 20 1 Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 30 sec 30 1 Progress Chart

Back

Barbell Good Morning Barbell Good Morning 30 sec 20 1 Progress Chart

Abs

Plank Plank 30 sec - 1 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 30 sec 40 1 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 10 sec 1 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 20 1 Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 30 sec 30 1 Progress Chart

Back

Barbell Good Morning Barbell Good Morning 30 sec 20 1 Progress Chart

Abs

Plank Plank 30 sec - 2 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 30 sec 40 1 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 10 sec 10 1 Progress Chart
Day 4 Upper Body Pull
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 7 min - - Progress Chart

Shoulders

Dumbbell One Arm Up Right Row Dumbbell One Arm Up Right Row 30 sec 15 2 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 30 sec 10 1 Progress Chart

Forearms

Barbell Reverse Curl Barbell Reverse Curl 30 sec 10 2 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 30 sec 10 2 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 30 sec 10 2 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 30 sec 10 2 Progress Chart

Cardio

Elliptical Training Elliptical Training 10 min - - Progress Chart